Free Weekly Workout Plans for All Levels

fitness chart

A good free workout plan should include both cardiovascular and resistance training, with the latter providing a good mix of exercises for optimal all-round development. There are many out there, but how can you tell them from the substandard ones? Here's a high-level example of what to look for. If your search results resemble a more detailed version of this, you're probably on the right track. If you need help downloading any of the printable charts, check out these helpful tips.

Sample Free Workout Plan for Beginners

As a beginner, you should focus on getting a smooth start, learning the exercises and get into the habit itself. Big weights and cutting seconds of your run isn't the priority; adjusting your body to a new regimen is.

  • Day 1: Circuit training with weights
  • Day 2: Beginner's indoor cycling class
  • Day 3: Rest
  • Day 4: Circuit training with weights
  • Day 5: 45 minutes swimming
  • Day 6: Rest
  • Day 7: 1-2 hour outdoors walking

This sample schedule gets all muscles of the body involved without putting undue stress on any one muscle group. Circuit training is great for beginners, but there's certainly nothing wrong with a fleshed-out workout filled with specific sets and reps like the one outlined for advanced trainers. Also note the rest days -- your choice should have strategic slots where your body gets a chance to recover.

Sample Plan for Advanced Trainers

If you're currently active, or have been on a beginner program for a while, it may be time for more serious fare. Here's a sample plan aimed at general health and fitness.

  • Day 1: Weight training - Back and abs (see suggested exercise chart below)
  • Day 2: Cross-country running
  • Day 3: Weight training - Chest, shoulders and arms
  • Day 4: 60 minutes swimming
  • Day 5: Weight training - Legs
  • Day 6: Rest
  • Day 7: 60 minutes tennis, basketball or other sport of choice

Weight training - Back and abs

  • Deadlifts - 3 sets, 10-12 reps
  • Chins - 3 sets, 10-12 reps
  • Seated cable rows - 2 sets, 10-12 reps
  • Dumbbell shrugs - 3 sets, 8-10 reps
  • Abdominal crunches - 2 sets, to failure
  • Twisted crunches - 2 sets, to failure
  • The Plank - 3 sets, to failure
  • Captain's chair - 3 sets, to failure

Weight training - Chest, shoulders and arms

  • Dumbbell chest presses - 3 sets, 8-10 reps
  • Standing military presses - 3 sets, 10-12 reps
  • Push ups - 2 sets, to failure
  • Dips - 2 sets, to failure
  • Skullcrushers - 3 sets, 10-12 reps
  • Tricep cable pressdowns - 2 sets, 10-12 reps
  • Lateral dumbbell raises - 3 sets, 12-15 reps
  • Upright cable rows - 2 sets, 10-12 reps
  • Barbell bicep curls - 3 sets, 10-12 reps
  • Dumbbell hammer curls - 2 sets, 8-10 reps

Weight training - Legs

  • Classic squats - 3 sets, 10-12 reps
  • Hacklift machine squats - 2 sets, 10-12 reps
  • Leg extensions - 2 sets, 12-15 reps
  • Lunges - 3 sets, 10-12 reps
  • Seated hamstring curls - 3 sets, 10-12 reps
  • Donkey calf raises - 3 sets, to failure
  • Seated calf raises - 2 sets, 10-12 reps
  • Standing calf raises - 2 sets, 10-12 reps

Remember, this is just a general idea of what a suitable workout chart MAY look like. The important thing is that all major muscle groups get a good shakeup. Also, if you have specific goals, such as weight loss, weight gain or improving performance in a specific sport, the right schedule may have a different setup. For general health, however, this is a pretty solid foundation. Good luck!

Free Weekly Workout Plans for All Levels